Yorkshire Sports Therapy - Nicola Nelson

Yorkshire Sports Therapy - Nicola Nelson My name is Nicola, I am a Sport Rehabilitator. Nicola Nelson - MSc Graduate Sport Rehabilitation, (GSR) BASRaT registered.
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My Job role involves, diagnosing, treating & managing musculoskeletal pain

I enjoy posting about

•MSK Pain & the Holistic Treatment Approaches We Use

•Strength & Conditioning

•Longevity & Living well Sports Rehabilitation involves the diagnosis, treatment and management of musculoskeletal injuries. GSR's have extensive knowledge in anatomy , physiology, biomechanics and psychology in sport.

Regulated by BASRaT, accredited by the Professional Standards Authority. Evidence based physical therapy using high quality studies in the treatment of MSK injury. Additional qualifications:

•MSc Sport Rehabilitation

•BSc Health Related Exercise & Fitness

•Sports Massage level 4 qualified

•Acupuncture

•Dry and Wet Cupping

•Personal Trainer and group Exercise instructor.

11/05/2026

Diezal met Mrs P yesterday at the doggy park.

He’s was absolutely goosed after chasing and being chased by Mrs P 🐕 on that ginormous field - 6 acres of beautiful land, all secured, just look at that view.

28/04/2026

Over 40? Perimenopausal?
Do you suddenly have more aches and pains in your joints ?

“Oestrogen supports your joints, tendons, and recovery.
When it drops, your body just doesn’t tolerate load the same way—so things start to ache.”

Why women in Peri/menopause NEED to lift weights (not just walk/run)

•Hormonal changes can affect collagen

•Strength work improves tendon capacity + joint stability

Perimenopause and menopause aren’t a reason to train less—they’re a reason to train smarter.

Strength training supports muscle, bone, and joint health when hormones start to decline.

It’s not about going lighter.
It’s about training with intent.

15/04/2026

Rehab isn’t just bands and basic exercises anymore.

It’s about restoring:
✔️ Control
✔️ Stability
✔️ Confidence in movement

That’s what actually keeps pain away long-term.

“ Calisthenics and strength training isn’t just about looking strong… it’s about moving better in real life.”

12/04/2026

Stop skipping stability work 👀

“Your body doesn’t fail in the gym…
it fails in uncontrolled positions.”

This is the stuff I use in the later phases of rehab with clients coming back from:
– Ankle Sprains
– Hip instability
- Knee pain

If you want stronger legs, better knees, and more control… you need THIS 👇

BOSU & TRX Squats

Builds strength with control
• Quads + glutes
• Core + ankle stability
• Teaches proper squat depth without collapsing

Balance Pad Lunges

• Knee tracking + control
•Hip stability (glute med 🔥)

Real-world strength, not just gym strength

Most people don’t need more weight…
they need more control.

If your knees cave in, balance is off, or you feel unstable… start here.

Strong isn’t just lifting heavy
It’s controlling your body 💪

11/04/2026

“If your pelvis can’t transfer load,
your SIJ and back will take the strain.”

Exercises for control, stability and load transfer.

1. RDL -

Load transfer (biggest issue)
single-leg = where SIJ problems show up.

If you can control this, your SIJ is much safer

2. 4 Point Kneeling Bird Dog

Core + hip connection

This teaches your pelvis
to stay stable while you move

3. Single Leg Step Down

If your hips lack movement or control, your back and SIJ will
take the load.

4. External / Internal Rotation Resisted.

Resistance = control, not just mobility. Strengthen the
rotators that protect your SIJ.

5. Internal and External Mobility

Restore movement so your back doesn’t have to instead
hips too stiff → back compensates.

11/04/2026

“Most back/SIJ pain isn’t just the back—it’s how the hips move and control load.”

Assessment

1. Trundleburg Test

Pelvic Drop ?
This shows poor hip control—not just weakness.

2. FABERS

If this gives you pain, your hip isn’t moving well

3. ASLR (Active Straigh Leg Rsise)

If your pelvis can’t transfer load, your SIJ and back will take the strain

If this feels heavy or unstable, your pelvis isn’t being supported properly.

4. Internal Rotation/External Rotation

Limited rotation = stress goes to your back/SIJ

5. Single Leg Squat/ Step down

If your knee collapses, your hip isn’t controlling rotation

Part 2 to follow - mobility and strengthening exercsies for the hips and lumbar spine

10/04/2026

Human Flag Support Exercises

Support exercises to work towards a human flag 😰 💀

• 1 Arm Dead Hang - Grip and Shoulder Stability, Aim for at least 8-10 seconds

• Hanging Bar Flag
-Pulses
- Tucks
- Isometrics
Core and Latt, building straight body tension

• Archer Pull Ups - Unilateral Pulling Power

• Ring L Sit - Compression Strength and Shoulder stability

09/04/2026

POV: When your Sport Rehabilitator says “this is an easy one” 🤣🤣

Strong women don’t just lift weights — they reclaim their inner child energy 💫

08/04/2026

Train so life feels easier

Fix pain. Build strength. Move better.

MSc Sports Rehabilitator | 17+ years experience in Health and Fitness Industry

Helping you move better, feel stronger & stay pain-free

Assessment • Diagnosis • Rehab • Performance

07/04/2026

POV: Training handstands… wrists filing a complaint

Do your wrists hurt during handstands ?

Wrist pain in handstands? It’s usually not ‘weak wrists’—it’s poor load tolerance + positioning. Build it gradually, don’t just force it.

06/04/2026

POV: Went for a sprint… hamstring said absolutely not

Helping Matthew through some minor niggles while he trains for his Marathon later this month.

The strength and rehab work we are doing is to

• Improve running economy (use less energy at the same pace)

• Reduce injury risk (especially calves, Achilles, knees, hips)

• Maintain muscle and power late in the race

•Keep posture solid when fatigue hits at mile 20+

You don’t need bodybuilder volume. You need strong, springy, fatigue-resistant tissues.

This taper phase is about

• Reducing fatigue + irritation
• Keeping some tendon load (not fully stopping)
• Keeping confidence in movement

Diagnosis - Hamstring proximal Tendinopathy

Ischial tuberosity pain
< symptoms after warm up but returns after activity
Agg- Deep squat, lunge (activity requiring deeper hip flexion)
Energy storage/ compression activity agg.
Am stiffness + after prolonged rest

Rehab phases

Isometrics are therapeutic early phase 1 rehab
• Bent knee bridge holds
• Heel digs (supine)
• 30–45 sec holds x 4–5

Rebuild strength (short → mid range) Phase 2
• Bridge progressions
• Hip thrusts (short range first)
• Slow tempo RDL (pain-free range)

Lengthen (ONLY when tolerated) Phase 3
• Full RDL
• Split squats (controlled)
• Hamstring sliders

Return to running / power
Phase 4 RTP
• Marching drills
• Pogos → bounds
• Gradual increase in sprint speeds

If you have pain speak to a professional, some exercises are not suitable for different phases of tissue healing.

Address

Yorkshire Sports Therapy, Quarry Gap Row, The Gap, Tyresal, 250 Dick Lane
Bradford
BD48JH

Telephone

+447830529573

Website

https://app.rehabguru.com/appointments/2cce8088fd7b3023514621593debfe8d%3

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